Improving your nutrition doesn’t have to be complicated or overwhelming. Small, manageable changes to the foods you eat and how you eat them can have a big impact on your overall health. From choosing more fruits and vegetables to being mindful of portion sizes and cutting back on added sugars and sodium, these simple strategies can help you feel better, maintain a healthy weight, and reduce your risk of chronic diseases like heart disease, diabetes, and certain cancers.

In this guide, we’ve outlined 10 easy ways you can start improving your nutrition today.

Here are 10 small ways you can improve your nutrition

1. Keep your daily calorie intake to a reasonable amount. Find out how many calories you need for your age, gender, activity level and your personal weight goals (i.e., do you want to lose, gain or maintain your weight?). If you want to lose weight, consult your health care provider for a safe calorie goal and eating plan. Working with other certified advisers such a dietitian, fitness professional or wellness coach can help support you as you work toward your goals.
2. Enjoy your food but eat less. Take time to fully enjoy what you are eating. This is called mindful eating. Eating quickly or not paying attention to what you eat, known as mindless eating, can lead to eating too many calories.
3. Keep portion sizes of food to a reasonable and recommended amount. “Portion distortion” is rampant in America. To learn more about how much food to eat daily for your calorie needs, in the fruits, vegetables, protein and grains food categories, go to the super tracker website.
4. Try to eat more of these foods: vegetables, fruits, whole grains, lean proteins, and some low-fat dairy products. Try to make these the basis for your meals and snacks rather than meats and other high-fat and non-nutritive foods.
5. Dedicate half your plate at meals to fruits and vegetables. Fruits, vegetables (and grains) offer important vitamins, minerals and phytochemicals. Most have little fat and no cholesterol. They also contain fiber to help with digestion and prevent constipation. Research shows that eating a diet high in fruits and vegetables may help lower cholesterol and blood sugar and prevent heart disease.
6. Try to make at least half (or preferably all) your daily grains whole grains. Foods made from whole grains are a major source of energy and fiber. Learn to read food labels so you can identify which grains are truly whole grains.
7. Select leaner sources of protein and try to use more plant-based proteins in your meals and recipes. Protein foods include animal sources (meat, poultry, seafood, eggs and dairy products) and plant sources (beans, peas, soy products, nuts, seeds).
8. Cut back on less healthy foods. These are foods high in saturated and solid (trans) fats and added sugars and salt, such as cookies, ice cream, candy, sweetened drinks, and fatty meats like bacon and hot dogs. These foods generally provide a lot of calories and minimal, if any, nutritional benefit. Have these as occasional treats but not every day.
9. Reduce your sodium (salt intake). Cut down on using canned, packaged and frozen processed foods. If you are buying these items, use the Nutrition Facts label to choose lower sodium versions of foods. High-sodium restaurant meals are also another significant source of added salt to one’s diet.
10. Rethink your drink. Drink more water and other unsweetened beverages, instead of sugary and other high-calorie drinks. Soda, sweetened juice, energy and sports drinks are a major source of added sugar and calories in many American diets.

These small ways to improve your nutrition will improve your health and reduce your risk of heart attack, coronary heart disease, stroke, Type 2 diabetes, osteoarthritis, sleep apnea, several cancers, and more.

For more information go to The American Heart Association (heart.org), the American Cancer Society (cancer.org), and the American Diabetes Association (diabetes.org) all have more information about eating nutritiously, plus healthy recipes on their websites.

Frequently Asked Questions

1. What are some simple ways to improve my nutrition?

Start with small changes like eating more fruits and vegetables, choosing whole grains, selecting lean or plant-based proteins, reducing added sugars and sodium, and practicing mindful portion control.

2. How can I manage my calorie intake effectively?

Determine your daily calorie needs based on age, gender, activity level, and weight goals. Working with a healthcare provider, dietitian, or wellness coach can help you set a safe and sustainable plan.

3. Why is it important to eat more fruits and vegetables?

Fruits and vegetables are rich in vitamins, minerals, fiber, and phytochemicals. Eating more of them can help lower cholesterol, regulate blood sugar, support digestion, and reduce the risk of heart disease and certain cancers.

4. What are whole grains and why should I eat them?

Whole grains contain all parts of the grain (bran, germ, and endosperm) and provide energy, fiber, and nutrients. They support digestion, help maintain healthy weight, and may reduce the risk of chronic diseases.

5. How can I reduce my sodium intake?

Limit processed, canned, and frozen foods, choose low-sodium options, and be mindful of high-salt restaurant meals. Reading nutrition labels and cooking at home can help control your salt intake.

6. What should I drink to support good nutrition?

Water and other unsweetened beverages are the best choices. Avoid sugary drinks, sodas, sweetened juices, and high-calorie energy or sports drinks, which add unnecessary sugar and calories.